@fatlosscoachivan: 🍽️ 10 HIGH PROTEIN MEALS FOR FAT LOSS — FULL RECIPES Ten complete, detailed meals built for hitting your protein target while staying in a deficit. Each one includes exact instructions and macros. 1️⃣ GRILLED CHICKEN & QUINOA BOWL Ingredients: 6oz chicken breast, ½ cup cooked quinoa, 1 cup roasted broccoli, 1 tbsp olive oil, lemon, garlic powder, salt/pepper Instructions: Season chicken with garlic powder, salt, and pepper. Grill or pan-sear 6-7 minutes per side until internal temp hits 165°F. Toss broccoli with olive oil, roast at 400°F for 15 minutes. Plate over quinoa, squeeze fresh lemon over the top. 📊 ~480 cal | 48g protein | 35g carbs | 14g fat 2️⃣ TURKEY CHILI Ingredients: 1lb ground turkey, 1 can kidney beans, 1 can diced tomatoes, ½ onion diced, 1 tbsp chili powder, 1 tsp cumin, garlic Instructions: Brown turkey in a pot with diced onion and garlic until fully cooked. Add beans, tomatoes, chili powder, and cumin. Simmer 20-25 minutes, stirring occasionally. Makes 4 servings. 📊 ~340 cal | 32g protein | 22g carbs | 12g fat (per serving) 3️⃣ SALMON WITH ROASTED SWEET POTATO Ingredients: 6oz salmon fillet, 1 medium sweet potato, 1 cup asparagus, olive oil, dill, salt/pepper Instructions: Cube sweet potato, toss with olive oil, roast at 400°F for 25 minutes. Season salmon with dill, salt, pepper, bake alongside asparagus for the last 12-15 minutes at the same temperature. 📊 ~510 cal | 40g protein | 38g carbs | 20g fat 4️⃣ EGG WHITE VEGETABLE OMELET Ingredients: 6 egg whites, 1 whole egg, spinach, diced bell pepper, diced tomato, ¼ cup shredded low-fat cheese Instructions: Whisk eggs together. Sauté vegetables in a nonstick pan 2-3 minutes until softened. Pour eggs over vegetables, cook 3-4 minutes, fold in half, top with cheese until melted. 📊 ~290 cal | 33g protein | 8g carbs | 12g fat 5️⃣ SHRIMP FRIED RICE (LIGHTENED UP) Ingredients: 6oz shrimp, 1 cup cooked rice, 2 eggs, frozen peas and carrots, soy sauce, sesame oil, garlic Instructions: Scramble eggs in a hot pan, set aside. Sauté shrimp with garlic until pink, 3-4 minutes. Add rice, peas/carrots, and soy sauce, stir-fry 4-5 minutes. Fold eggs back in, drizzle with sesame oil. 📊 ~460 cal | 38g protein | 45g carbs | 12g fat 6️⃣ GROUND BEEF STUFFED PEPPERS Ingredients: 4 bell peppers, 1lb 90/10 ground beef, ½ cup cooked rice, 1 cup marinara sauce, ¼ cup shredded mozzarella Instructions: Halve and hollow peppers. Brown beef, mix with rice and half the marinara. Stuff peppers, top with remaining sauce and cheese. Bake at 375°F for 30 minutes covered, 10 minutes uncovered. 📊 ~380 cal | 34g protein | 26g carbs | 15g fat (per stuffed pepper half, 2 halves = 1 serving) 7️⃣ TURKEY MEATBALLS WITH ZUCCHINI NOODLES Ingredients: 1lb ground turkey, 1 egg, ¼ cup breadcrumbs, garlic, Italian seasoning, 2 zucchini spiralized, marinara sauce Instructions: Mix turkey, egg, breadcrumbs, garlic, and seasoning. Form into meatballs, bake at 400°F for 18-20 minutes. Sauté zucchini noodles 3-4 minutes until just tender. Top with meatballs and warmed marinara. 📊 ~370 cal | 36g protein | 18g carbs | 16g fat 8️⃣ COTTAGE CHEESE PROTEIN PANCAKES Ingredients: 1 cup cottage cheese, 4 egg whites, ½ cup oats, 1 scoop vanilla protein powder, cinnamon Instructions: Blend all ingredients until smooth. Pour small portions onto a hot nonstick pan, cook 2-3 minutes per side until golden. Makes about 6 pancakes. 📊 ~420 cal | 48g protein | 32g carbs | 8g fat (full batch) 9️⃣ CHICKEN FAJITA BOWL Ingredients: 6oz chicken breast sliced, bell peppers, onion, ½ cup cooked rice, black beans, salsa, lime Instructions: Season chicken and sliced vegetables with fajita seasoning. Sauté in a hot pan 8-10 minutes until chicken is cooked through and vegetables are softened. Serve over rice with black beans, salsa, and fresh lime. 📊 ~450 cal | 42g protein | 40g carbs | 12g fat 🔟 BAKED COD WITH GARLIC SPINACH Ingredients: 6oz cod fillet, 2 cups fresh spinach, 2 cloves garlic minced, 1 tbsp olive oil, lemon, paprika #fatlossnutrition #meals

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Monday 07 September 2026 09:48:39 GMT